These actually have three different names: the Cape Gooseberry, the Goldenberry and the Incan berry. They are larger than a raisin or Goji berry, yellow/orange in color, has a flavor like a sweet and sour lemon candy and are full of tiny healthy seeds. Cultivated in the Incan Empire, these Incan berries are packed with nutrition.
Incan berries are considered a good source of vitamin P (bioflavinoids) and are rich in pectin. Hundreds of studies on bioflavinoids have demonstrated they possess antiviral, anti-carcinogenic, anti-inflammatory, antihistamine, and antioxidant activities. They make a delicious, tart, and highly nutritious and exotic "raisin." They are high in phosphorous, vitamins A, C, B1, B2, B6, and B12. They are also extremely high in protein (16%) for a fruit.
Super Jam – Incan Orange Jam
You probably saw from the picture in yesterday’s post that we are doing a yellow Jam today. Today’s Super-Jam is Incan Berry and Orange.
Incan Berries are a real miracle berry. Like a large golden raisin but with a most unusual sharp and tart bitter/sweetness. Nutritionally they are rich in antioxidants, protein, vitamins especially A and C, and pectin which is great for jam making and the digestion alike. Here I combine it with Orange Juice and Bee Pollen for a truly sun-kissed flavour and nutritional hit...
1/3 cup Incan Berries
250mls Orange juice (fresh is best but not essential)
4 Tsp Iswari Chia Seeds
2 Tbsp Iswari Coconut Suga
1 ½ Tbsp Iswari Bee Pollen
- Soak the Incan berries in Orange juice overnight, or for 8 hrs.
- Add the Chia Seeds and allow to soak for 30mins.
- Transfer to a food processor and add the Coconut Sugar and Pollen
- Blend until Incans are mostly broken down.
Serve straight away or transfer to jar for later use.
Having been experimenting for some time now with fermented foods, and have joined forces with Amy to create our fermentation masterclass. I have been busy formulating endless combinations of sparkling, probiotic beverages using the amazing kefir grains and kombucha ‘scobie’. If you are new to the idea of fermentation for taking your raw food skills to the next level and for their amazing health benefits, I encourage you to give them a go or book onto one of our fermentation classes! Fermented foods are one of the foods I think everyone should try adding into their diet. Not only are they great for your digestive health, encourage the good bacteria in your guts to flourish and help many health issues including some degenerative diseases, they also taste amazing, are a fantastic way of preserving your produce and are fun to make!
Water Kefir Grains generally contain close to 30 strains of beneficial yeast and bacteria. They thrive on a sugar-water solution, and the grains produce lactic acid, alcohol and carbon dioxide, yielding a fermented carbonated drink. Don’t worry, the end product has an alcohol content of less than 1% if made correctly so you’re unlikely to feel the effects! The bacterias formed are highly beneficial to people suffering from conditions such as candida or irritable bowl, or for anyone who has been using anti-biotics, to re-populate their guts with the good guys.
Keeping on a wild foraging theme, I have decided to try making a version of elderflower ‘champagne’ using water kefir as a base. Elderflowers are often used to help prevent colds and hay fever, so I though they would work well with some bee- pollen to make a spring hay-fever preventing fizzy drink. Bee pollen works amazingly in water kefir, unlocking some of the enzymes which are thought to be unavailable to our bodies unless fermented first, and produces the fizziest kefir I’ve ever seen. The natural pollen and bacteria’s on the flowers will increase the enzyme and beneficial bacterias in the finished drink. As fresh elderflowers are a few months away from being ready to harvest, I chose to use some dried elderflowers, usually used for tea, to add to my water kefir base. The result was a sweet, sparkling, fruity and fresh drink which reminds me of early summer days in the sunshine. I hope this adds some sunshine to your week!
1 litre water kefir base made with white sugar and lemon
1 handful fresh elderflowers, or 2 tbsp dried elderflowers
1 tsp bee pollen
1 tbsp fresh lemon juice
Make your water kefir base using white sugar and a slice of lemon. You will need to obtain some water kefir grains first, or check out our fermentation masterclass for more details.
Leave to ferment for 48-72 hours. Strain the grains and lemon out of the liquid, and pour water into a bottle or kilner jar with a tight fitting lid or clip top.
Pour in the lemon juice, bee pollen and elderflowers, and leave to second-ferment for another 48 hours. Check it is ready by carefully releasing the lid, watching for lots of fizzy bubbles rising to the top. Strain the drink through a nut milk bag, and store in bottles in the fridge.
A true power house of a smoothie and great for an afternoon “pick me up and keep me going till dinner.” or as a meal replacement. Bee Pollen is a good source of vegan protein and helps promote a regular menstrual cycle and blood flow. It also contains B vitamins and minerals which are helpful for fertility. Hemp Seeds are a good source of both Omega 3 and 6 essential fatty acids. Blue Green Algae will give your immune system a boost and will regulate your metabolism. While chia seeds are probably your best source of vegan Omega 3.
2 tbsp Shelled Hemp Seeds
250g Banana, sliced and frozen
1 tbsp Bee Pollen
1 - 3 tsp Blue Green Algae
2 tbsp Chia Gel
1 tbsp chia seeds
60 ml water
Make chia gel by combining seeds in a small bowl with ¾ c or 180ml water. After about 5-10 minutes of the seeds soaking in the water, whisk and then transfer to a small jar. Will keep in fridge for 4-5 days. Combine all smoothie ingredients in a high speed blender and blend on high until smooth and creamy.